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THIS WEEK'S PREMIUM NOTES:
Mr. Beast's Secret Formula for Going Viral: To create viral content, you have to hook your audience, keep them engaged, and get them binge watching your content. Learn how increase viewer retention and master YouTube's algorithm. Mr Beast, the King of YouTube, reveals his secrets to going viral. (download)

Become a Backyard Adventurer | Beau Miles on The Art of Manliness with Brett McKayDid you know that you don't have to travel to far and exotic places to find your next great adventure? It very well could be right in your backyard. YouTube documentarian, Beau Miles, describes how simple changes to your internal rulebook can result in great adventure. (download)

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Favorite Podcast Find: Xero Shoes

Recommended by Peter Attia, I've been loving Xero shoes for my and my kids for over a year now. They make incredibly high quality shoes, with zero drop (that means you're not walking on a forward slant like most running shoes which is a big no no, and even dangerous when doing squats/deadlifts. 

I love the Prios for day to day and looking forward to wearing my Z-Trails as the days get warmer. 

These things LAST. Every shoe I buy my son barely makes it through the season without falling apart. Not his Xeros. They're basically like new and ready for when his younger brother in a few years.

 

Top Takeaways Of The Week

Wealth

The Biggest Reason Clinical Trials Fail is Not the Drug: 
The majority of clinical trials fail because they fail in enrollment timelines. When you are recruiting sites, really look at what kind of patients they have and if they fit in your protocol - Heike Schön

How to Go Viral in a Nutshell: Frequently upload quality content with original interesting ideas that appeal to a wide variety of audience - Mr. Beast

Three Stages to Increase Viewer Retention: - Mr. Beast
  • Title and thumbnail get people to click, instantly deliver on your promise to avoid initial viewer drop off, don’t wait 20-30 seconds to get into the topic
  • Exceed expectations and deliver, even more, remove dull moments and keep your audience engaged
  • Have a good payoff at the ending and keep people engaged to see the final outcome
Quality Trumps Quantity: “It’s much easier to get 5MM views on one video, than 50K views on a 100 videos” – Mr. Beast

David Friedberg's R
ubric for Business Value Creation:
  • Technical competency: can you make a product?
  • Product/market fit: do customers want your product?
  • Can you make a positive gross margin selling your product?
  • Can you deploy a marketing budget to acquire customers in a positive way?
  • Can you actually increase your unit economics as you scale? (This step often gets distorted)
  • Can you become a platform; multiple products, bringing partners so you get true leverage out of the network you built between customers and suppliers
How Long Does It Take to Prepare Before a Clinical Trial? A year, more if possible. Do not under estimate the complexity and regulatory hurdles that will come up. - Heike Schön

Wisdom

Adventures Are What You Make: "Next time you have a weird idea, just try and do it!". If you're able to ignore negative outside perceptions, adventure is only a simple decision away. - Beau Miles

Driving Puts You In A Bubble: You're never really in the place that you're driving, just exposed to little  glimmers. You're going too fast and have too many distractions to really take anything in. - Beau Miles

Zuck Doesn't Care if You Don't Understand: 
“If I’m doing something that feels well understood for too long, then I feel like I’m being complacent…At this point, if people fully understand what we are as a company, we’re not pushing it hard enough.” â€“ Mark Zuckerberg

Health:

Caffeine + Dopamine: Caffeine increases the sensitivity of the dopamine receptors. It makes us more motivated to go out and pursue goals, placing us in a mode of “exteroception” - Dr. Andrew Huberman

Cat Naps For Memory:
 â€śThere is something about sleep state that allows the brain to rewire and most of the rewiring and neuroplasticity occurs during deep sleep and also during short sleep bouts.” – Dr. Andrew Huberman

Impulse Control: Huberman does 20-30 no-goes daily to keep these circuits “tunned up” (don’t worry, they don’t need to be big). E.g. Resisting the urge to pick up your phone and saying “no”.  Forcing yourself not to pick up your phone at that moment is reinforcing the neurocircuitry â€“ Dr. Andrew Huberman

Cyclic hyperventilation: Aactive stimulation of adrenaline in your body with big active inhales and passive exhales. Great effects on mood, countering anxiety, improvements in sleep, makes you a tougher person  â€“ Dr. Andrew Huberman

Zone 2 Training: The exercise intensity at which you are stressing mitochondria and oxidative capacity the most. A reasonable measure of how zone 2 should feel: you can carry out a full conversation, maybe not as comfortably as if you weren’t exercising, but still without much strain – the other person will know you’re exercising but you are understandable
- Dr. Peter Attia

Why Zone 2 Training: Zone 2 is necessary for mitochondrial health, high intensity is necessary for glycolytic efficiency (which you can improve in just a matter of months if consistent) - Dr. Peter Attia

Ideal Training Protocol: 4 days of zone 2 training lasting 60-90 minutes + 1 day of anaerobic/high-intensity effort - Dr. Peter Attia

Say No, to No Pain, No Gain: â€śIn general, soreness is a terrible proxy for exercise quality. It’s a really bad way to estimate whether it was a good or bad workout.” – Dr. Andy Galpin

Stress is Required for Adaptation: you want to feel like you worked but on a scale of 1-10 soreness you want to spend most of your time around a 3 post-exercise between workouts  – Dr. Andy Galpin

Classic Recipe for Strength Training: Warm-up set of 10 at 50%, set of 8 at 60%, set of 8 at 70%, set of 5 at 75% – then go into 2-3 working sets at 85%; typical rest should be 2-4 minutes unless doing supersets â€“ Dr. Andy Galpin

Muscle Growth Is Simple: Hypertrophy training is more straightforward than strength training – the main considerations are working to a muscular failure somewhere between 5-30 reps and resting 48-72 hours â€“ Dr. Andy Galpin

Ice Before, Heat After: Getting into an ice bath immediately after a hypertrophy session negates the benefits so much, you might as well not do the session – it’s about 10% attenuation. Sauna (or hot bath) increases blood flow and augments strength & hypertrophy – but now you need to seriously consider proper hydrationDr. Andy Galpin
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Podcast Notes · Home Is Where The Headphones Are · Chappaqua, New York 10514 · USA